Whole grains are important for everyone. They're naturally high in fiber, low in fat and filling to eat. And, when eaten regularly, whole grains help reduce the risk of heart disease, diabetes and certain cancers.

The Dietary Guidelines for Americans recommend that at least half of your daily servings of grains be whole grain. This means three servings a day for most people. Seems simple? It's not. Fewer than 5 percent of Americans meet this recommendation.

The most common whole-grain foods (breads, baked goods, cereals, pasta and crackers) contain gluten. This makes getting enough whole grains even tougher for those with celiac disease because they must avoid wheat, rye and barley because of their gluten content.

So, here are five gluten-free whole grains, how to cook them and how to add them to your diet. Remember to aim for three servings of whole grains a day.

Amaranth: About the size of a poppy seed, this pseudo-grain has a light peppery taste. Use 3 to 6 parts water to 1 part amaranth. Boil water, add grain and gently boil for 15 to 20 minutes. As it cooks, amaranth softens from the inside, releases a lot of starch and thickens the cooking liquid. Rinse cooked amaranth and let it drain before using. Use amaranth to thicken soups and stews. Add milk, fruit and a bit of honey for a healthy breakfast. You can even "pop" dried amaranth and make it into a granola-type bar.

Millet: About the size of a small mustard seed, this grain has a mild flavor. Use 2 to 3 parts water to 1 part millet. Boil water, add grain and gently boil for 35 to 40 minutes. You may also "toast" millet in a hot pan before boiling to get a nuttier flavor. Top with cinnamon and peaches for breakfast. Or make a salad with halved grape tomatoes, radishes and chopped basil. Millet is also a great alternative to rice in casseroles, ground-meat dishes and stuffing.

Teff: This smallest of grains is nutty and earthy in flavor. Use 3 parts water to 1 part teff. Boil water, add grain and simmer for 15 to 20 minutes. Its texture is like cream of wheat. Add cooked teff to soups or use teff as the main ingredient for polenta instead of cornmeal. Teff flour can be used to make pancakes.

Buckwheat: Despite its name, buckwheat is not related to wheat. This-pseudo grain is pyramid shaped and known as kasha or buckwheat groats. To bring out its earthy flavor, cook 1 cup buckwheat with one egg in a large skillet over medium heat. Stir to keep from clumping until the mixture is dry and separated. Add 2 cups water or broth and cook uncovered over low heat for about 15 minutes. Mix cooked buckwheat with lentils, herbs and a bit of goat cheese. Or stuff peppers or acorn squash with cooked buckwheat. Buckwheat flour can be used to make pancakes.

Quinoa: This pseudo-grain must be rinsed well before cooking to remove bitter-tasting saponins. You can also buy it pre-rinsed. The flavor is squash-like. Quinoa cooks in just 15 minutes. Use 2 parts water to 1 part quinoa. Mix with chopped fruit and drizzle with honey for breakfast. Or use quinoa instead of bulgur to make tabbouleh. Quinoa is also a good substitute quinoa for rice in rice pudding.

Whether you are going gluten-free or not, these whole grains are good for you. Share your favorite ways of preparing these grains.

Where do spelt berries fit into the grain classification?
Is it gluten free?

Pat

February 12, 2015 7:52 p.m.

I am not gluten sensitive but I have Oats for breakfast. Pure Whole Grain Steel Cut Oats contains no wheat, barley or rye using current test methods as per the manufacturer, Avena Foods, Regina SK which is a product of Canada. I boil one cup of water and add 1/4 cup of the oats and throw in some frozen cranberries. Eat it with milk, honey and some nuts. This is enough for one person. You can read more about the Oats at www.onlyoats.ca. The company also has Oat Bran which could be used for muffins instead of Wheat Bran.

Vinitha

July 3, 2014 3:13 p.m.

Aren't there some other gluten free grains that are more accessible to consumers besides the five mentioned here? Isn't brown rice gluten free?

Which whole grains are best to bake with?
Also, can you recommend baking with nut flours?

Lynne

July 2, 2013 10:24 a.m.

Does anyone know if spices...are gluten free?

Dee

June 23, 2013 4:14 p.m.

There is absolutely no medical reason to eat grains of any type. Just eliminate them.

Carl

March 20, 2013 3:16 p.m.

Hi - here are a few other whole grains that are considered gluten-free: oats (only if certified gluten-free), rice (brown, wild, montina, black, red), sourghum, and corn. I'll be happy to blog on these at a later date.

- your blog host, Jennifer

March 13, 2013 1:03 p.m.

Isn't wild rice also considered a healthy gluten free whole grain?

Jill

March 13, 2013 11:28 a.m.

Oats are inherently gluten free, but most oats commercially available are contaminated with gluten through processing, etc. For someone with gluten intolerance or celiac look for oats that are certified gluten free.

teresa

March 13, 2013 8:22 a.m.

My mother used to cook buckwheat and serve it to us as a hot cereal. I don't recall her cooking methods though, i.e. if she used an egg. I do remember enjoying the taste of it especially when allowed to dribble some honey on it!

barbara

March 12, 2013 8:10 a.m.

I must be within the 5 per cent who eat mostly whole grains in bread, cereals, pastas... However, I did not notice a mention of oats and wonder if it contains gluten.

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